Litigators are a unique type of lawyer. They move quickly from one file to the next, identifying potential arguments using every piece of information provided by the client and the opposing party. In many situations, arguments can become heated and overwhelming.
This fast-paced, high-pressure environment creates the perfect conditions for accumulating unwanted stress, which, if left unchecked, can lead to chronic stress and, eventually, burnout.
It is essential to incorporate small but effective stress management tools throughout the day to bring stress levels back to normal and prevent buildup.
One of the most overlooked yet highly effective tools for managing the body’s stress response is breathing. While breathing is automatic and often goes unnoticed, intentional breathing patterns can have an immediate impact on lowering stress levels.
Box breathing is a quick and simple technique that takes less than five minutes per session and can be practiced multiple times a day. It involves:
- Inhaling for a count of four
- Holding the inhale for a count of four
- Exhaling for a count of four
- Holding the exhale for a count of four
Each step represents one side of a box, giving the technique its name.
By committing to daily practice, box breathing will become second nature, making it easy to use during stressful moments and providing immediate relief.
